Supplements: Daily Baseline - feralcoder/shared GitHub Wiki

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Supplement Audit

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I have multiple programs I use in combination to achieve different things: Supplements: Metabolism (placeholder) Supplements: Occams Workout Stack Supplements: Nootropic Stack

The Daily List

  • B Vitamins (see dedicated section below)
  • Green Tea Extract:
  • Liver Support:
  • Policosinol:
  • Alpha Lipoic Acid:
  • Ox Bile:
  • Cissus:
  • Aged Garlic Extract:
  • Chromium Polynicotinate:
  • Magnesium Glycinate:
  • Cinsulin:
  • Slo Niacin:
  • Focus Factor:
  • Grape Seed Extract
  • Lutein / Xeaxanthan:
  • Astaxanthan:
  • CoQ10:
  • MultiVitamin:
  • Fish Oil:
  • CLA:
  • Ginkgo Biloba:
  • Weider Prime:
  • 5-HTP:

B Vitamins

This complex gets its own section because they're so fundamental and interrelated.

B-Complex: (per 2 caps)

  • B1 (Thiamine) 100 mg
  • B2 (Riboflavin, Riboflavin 5-phosphate) 75 mg
  • B3 (Niacinamide, Niacin) 100 mg
  • B5 (Pantothenic Acid as D-Calcium Pantothenate) 500 mg
  • B6 (Pyridoxine HCl, Pyridoxal 5-phosphate) 100 mg
  • B7 (Biotin) 1000 mcg
  • B8 (Inositol) 100 mg
  • B9 (Folate as L-5-Methyltetrahydrofolate) 680 mcg
  • B10 (PABA: Para-Aminobenzoic Acid) 50 mg
  • B12 (Methylcobalamin) 300 mcg
  • Calcium (D-Calcium Pantothenate, Dicalcium Phosphate) 90 mg (Rides along with many B Vitamin salts)

Thiamine (B1):

Required to produce ATP and for DNA and RNA synthesis. Deficiency (14 day retention window): irritability, confusion, memory problems. RDA: 1.4mg/day. Nootropic Dosage: 50-100 mg/day.

Riboflavin (B2):

Includes coenzymes essential to most enzyme processes: FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide). FAD: required for pyridoxic acid production (with B6). FAD+FMN are cofactors in metabolism of fatty acids in brain membranes and thyroid hormone regulation. B2 is essential to ATP production. RDA: 1.1-1.3 mg.

Niacin (B3):

Used to synthesize Coenzyme A which helps form Atetyl-CoA, which joins with choline to form Acetylcholine. Widely used in body (over 200 chemical reactions) including cellular energy production and fatty acid synthesis. Vasodilator. Nootropic: 1000 mg 3x/day can improve memory. Before bed help sleep.

Pantothenic Acid (B5):

helps synthesize coenzyme-A for acetylcholine production. Potentiates other nootropics like Alpha GPC, CDP-Choline, Acetyl-L-Carnitine, racetams. Supports fatty acid synthesis and cellular energy production. Can boost focus, memory, learning, and reduce brain fog. RDA: 5mg/day. Nootropics 250 mg (in 1:2 combo with CDP-Choline).

Pyridoxine (B6):

helps synthesize seratonin, norepinephrine, and melatonin. Helps control homocysteine in blood (associated with heart disease). Required to absorb B12 and make red blood cells and immune blood cells. Nootropic: 100 mg/day. TOXICITY: exceeding 200 mg/day can cause neurological disorders and loss of feeling in legs.

Biotin (B7/H):

Coenzyme involved in metabolism of fatty acids, amino acids, and glucose. Required for formation of myelin, white blood cell generation, and DNA structure. Active in brain for gene expression and fatty acid synthesis and energy production. Helps grow hair, skin, and nails. Raises thyroid hormones T4 and T3, elevates anti-thyrotropin receptor antibodies (mimicking hyperthyroidism to tests).

Inositol (B8):

Can boost seratonin (feelings of calm, heightened mental energy, and easy thought flow). Supports systemic messenger signals, including all brain signals between neurons. Can control OCD and panic attacks. Nootropic: 500-3,000 mg/day

Folate (B9):

helps synthesize dopamine, epinephrine, norepinephrine, and seratonin. Participates in DNA / RNA synthesis. Converts homocysteine to methionine, which helps synthesize S-Adenosyl-methionine (SAMe). Involved in general amino acid synthesis and myelin growth and repair. NOT folic acid. Nootropic: 400 mcg/day

PABA: Para-Aminobenzoic Acid (B10):

Found in folic acid. Causes sweat to be UV-resistant, natural sunscreen. May darken hair and prevent hair loss. Taken for many skin conditions (eg vitiligo, pemphigus, dermatomyositis, morphea, lymphoblastoma cutis, Peyronie's disease, and scleroderma). Also taken for arthritis, "tired blood" (anemia), rheumatic fever, constipation, systemic lupus erythematosus (SLE), and headaches. Demonstrated to decrease risk of skin cancers. Side Effects: Nausea, vomiting, upset stomach, diarrhea, and loss of appetite might sometimes occur. WARNING: PABA might build up in the kidneys making kidney disease worse. Do not use it if you have kidney problems. WARNING: Using PABA intravenously (by IV) might increase the risk of bleeding during surgery. Stop taking PABA 2 weeks before surgery. WARNING: Sulfonamide antibiotics interaction: PABA can decrease the effectiveness of sulfonamides. WARNING: POSSIBLY UNSAFE when taken by mouth in high doses. Taking more than 12 grams per day can cause serious side effects such as liver, kidney, and blood problems. Dosage: 100 mg / day

Methylcobalamin (B12):

Higher quality form of B12 than Cobalamin. Key to conversion of carbs to glucose, and also fatty acids to energy. Deficiency is common: brain fog and poor memory, fatigue, weakness, mood swings, depression, dementia, Alzheimers are indicators. Aging diminishes ability to transport B12, supplementation required. Sustained deficiency (like being old for a few years) can cause irreversable brain damage. Best way to dose is sublingually, or via injection. Deficiency dosage: 2,000 mcg /day, 1 week. Maintenance dosage: 1,000 mcg /month.

Calcium (D-Calcium Pantothenate, Dicalcium Phosphate):